Ah, the ever-elusive six pack. For some of us, figuring out how to get abs has been a lifelong mission, but no matter how what abs workout we complete or burning ab exercises we do, that six pack never seems to materialise. Lots of us spend hours poking at our abs, feeling them firm under the skin and wondering why they never just show themselves, already! But if you’ve been exercising like mad and wondering how to get abs, you might be surprised to find that you’re probably taking the wrong approach in the first place.
RELATED: Fitness trends to try this year
RELATED: Take back your health in 7 days
According to Mark Robinson, dietitian and founder of Health Man Mark, while it is possible for anyone to get sculpted abs, it’s about so much more than just doing an ab workout (or 10!). In actual fact, it’s your diet that needs the most attention. “Sticking to a clean diet is the hardest factor given all the temptations we are faced with in society,” he says. “But getting toned abs is possible with hard work, patience, consistency and the correct knowledge!”
So if you want to know how to get abs, you better be ready to commit. You’ll need to be prepared to focus on the area, which means cleaning up your diet, following a dedicated abs workout and fitting in ab exercises wherever you can – on the train, on the couch, even when you’re lying in bed! Striving for a six pack isn’t for everyone (especially those lucky lasses who just have them naturally – the rest of us curse you all!), but if it’s the look you’re after, we say follow those dreams, girl! “It’s very hard to get toned abs,” seconds Mark. “But if they were easy, then everyone would be walking around with six or eight packs.”
Ready to commit to a six pack? Let’s get down to business (and get those abs popping!).
What actually are our ‘abs’?
As it turns out, a lot of people find the whole concept of abs confusing. Like, do we already have abs? Or do we need to know how to get abs to have them? The good news is – you’ve already got abs! We all do. But what are those bumps under there anyway and why can’t we always see them – even when we’re feeling trim and toned? According to Mark it all depends on your whole physique when it comes to getting them popping. “Abdominals are a set of muscles that sit under your belly fat,” he says. “The leaner one is the more visible they are.” Well, that settles that then.
Why can’t I get six pack abs?
There are a few reasons why you might not be able to see those cheese-grater abs yet (cause we know they’re under there somewhere!). Mark points to a lack of knowledge about the correct nutrition when it comes to showing off a six pack. “Diet is the most important thing in achieving toned abs. 75-80 per cent of results for your abs are dependent of your diet!” he says. “We need to have a low enough body fat in order for abs to be visible.” So if your diet isn’t on point, it’s likely your abs won’t be either.
Another factor that might be affecting your ability to get abs is those pesky problem areas. “Stubborn fat stores around the stomach from a history of unhealthy lifestyle choices can take time to lose before the abs underneath can be seen,” says Mark.
When it comes to your training, even all the ab exercises in the world won’t sculpt your body without regular cardio. Getting your heart rate up with cardio-based training will help you burn the fat required to get the abs of your dreams.
How to get a six pack
First things first – get your diet sorted. “To get toned abs, your best bet is to follow a diet which is low in fat and high in protein,” says Mark. “High protein, low-fat foods such as chicken breast, premium beef, white fish, egg whites, tuna, no-fat yoghurt and cottage cheese are all great inclusions to your diet. Make sure you also have a high vegetable intake with plenty of variety, such as broccoli, cauliflower, green beans, capsicum, snow peas, baby spinach and tomato.”
Next, it’s time to change up the way you train. And no, it’s not all about a killer abs workout. Mark points to cardio exercises such as running, cycling, and swimming as helpful for burning fat around your midsection. Once you’ve got your heart pumping and those calories being torched, it’s time to add in body weight gym circuit training, resistance weight training and isolated abdominal exercises to feel the burn. Mark suggests core-focused exercises such as crunches, plank holds, abdominal crunches, reverse crunches and mountain climbers to get you started.
More of a group exercise girl? No problem. Mark suggests trying High Intensity Interval Training (HIIT) classes as an all-over toner. “HIIT is also the best for increasing one’s fitness levels,” he says. “It’s usually one minute on a station, typically body weight exercise or some sort of abdominal specific exercise, and then 30 seconds to one minute rest in between for at least 10 stations.”
To keep you on track to your six pack goal, Mark suggests keeping a few foods to a minimum. “High fat food choices such as creams, butter, cheese, any full cream dairy, sausages, skin of chicken, deep fried options and preceded meats like patties and salamis should be limited,” he advises. “High sugar options like soft drinks, cordials, juices, white bread and buns, sugary cereals and snack bars should also be avoided on your quest to toned abs.”
We know, it sounds like a commitment – and it is! But if you’ve got a goal, stay focused and be healthiest version of you that you can be. We’ll have washboard abs in no time!
To find out more about Health Man Mark, head to healthmanmark.com for awesome nutrition and training plans.
What areas of your body do you like to focus on when you train?
It was a great read thats for sure – and informative after years of not being focussed on this sort of stuff (busy being MOTH)
My first baby was tiny (2.5kg) and so my abs just werent effected by that pregnancy plus I was active afterwards as my nature tends to be that way. But after my 3rd baby (7 pounds) I noticed that my abs were much more work to bring things back into line but they were not the same after the three pregnancies and all that stretching of my gut back and forward three goes within six years. Not so bad today – 17 years after my last bub!
lol only when you’re in the shower! ; )
Hey seashells I would hate 500 planks too – I don’t do repetitive exercises either – boring (unless the physio instructed me specifically for something). But I have found the easy answer due to lockdown and limited exercising – I got my bike out and am finding that with regular riding (like almost every day for 1/2 hour to 1 hour) actually works on the lower abs amazingly!! woot! I have them again and that’s a miracle. So I can vouch for the value of a bike! (I am not fast or anything but just tredley around the back streets) and it doesn’t even feel like exercise at all.
lol duality!
I’ve always found that too but recently discovered a very easy answer – bike riding!! I only do it on quiet roads and back streets and have my dog tag along but I’m amazed that even that is sucking in that area very, very quickly!! Hallelujah!! It doesn’t even feel like exercise!
I used to eat cheese but can’t anymore as it contributes to the immune problem I have if I eat it. Yeh I do miss it sometimes!! It’s quite delectable melted with tomato and onion on toast – and so easy! No more of that for me – haven’t had dairy for 7 or so years now and it’s working for me so the pay off is worth it and I’ll be sticking to it for the rest of my life. (it’s just not worth an immune relapse for me) Lucky you that you can actually eat it!! : )
I’ve recently found bike riding the answer to that issue yoh! it’s amazing!!
I’m loving the effects of extra exercise at the moment! wow this is actually a good thing this effect of the coronavirus – having to go out to only exercise means I’m spending three times as much time out there each day doing it.
I eat healthy fats too snailor – I have to avoid sat fats though and hardly eat any of those – I need less of those than the average person as they effect my health if I have them. i.e. no fried foods for me.
We can all have them! I’ve been riding my bike a lot lately and there are suddenly lower abs developing (and I’m 53 and had three babies (in my 30’s/late 20’s) so anything really is possible! : ) I am finding this is the easiest way ever to get those lower abs growing – the higher abs I’ve never had trouble with. I suddenly love my bike a lot and so glad it fits in my car with my dog (haha but she doesn’t like it! too bad, the bike is coming along too!)
Yes, I can bet. At that time I was working/living at the retreat. Food was not what I would eat if I had choice (not near enough of fruit!), so was most of the time bloated. Came home, that all went away, now all shredded again! And way less active. It’s all about food. Was always lean, just that bloat